The calcium, probiotics, lean protein and beneficial nutrients in yogurt can go a long way toward preventing osteoporosis and encouraging healthy weight loss or weight maintenance. If you're lactose intolerant, however, it may not be possible to include dairy-based yogurt in your regular diet. Fortunately, there are alternatives available that have many of the same nutrients and health benefits.
Soy Yogurt
Soy yogurt is a completely lactose-free alternative to traditional dairy-based yogurt. Instead of being made from milk, it's a product of cultured soy milk. Soy yogurt has the same creamy texture of regular yogurt, but it may not taste quite as rich. It's available in plain, vanilla and fruit-flavored varieties. According to the USDA, a single 6 oz. serving of vanilla soy yogurt has approximately 150 calories, 5 g of protein, 3 g of fat, 25 g of carbohydrates, 1 g of fiber and 18 g of sugar.
Tofu Yogurt
Tofu yogurt is another soy-based yogurt. Instead of having a soy milk base, however, it has a base of pureed silken tofu. You can make your own tofu yogurt at home by blending silken tofu in a food processor or blender until it is completely pureed, and then flavoring the yogurt with honey, maple syrup, agave nectar, granulated sugar, cocoa powder or fruit. One cup of tofu yogurt has about 245 calories, 9 g of protein, 5 g of fat, 42 g of carbohydrates, 0.5 g of fiber and 3 g of sugar.
Coconut Yogurt
Coconut yogurt is a newer product than soy or tofu yogurt, and it's less widely available. It comes from filtered coconut milk and has a thick, creamy texture and a stark white color in its plain variety. In addition to being lactose-free, coconut yogurt is soy-free and suitable for people with dairy or soy allergies. Because it does come from coconuts, however, the yogurt is relatively high in saturated fat. According to SoDeliciousDairyFree.com, a 6 oz. serving of plain coconut yogurt has 130 calories, 1 g pf protein, 7 g of fat, 16 g of carbohydrates, 3 g of fiber and 12 g of sugar.
Smoothies
Smoothies traditionally have a base of dairy yogurt or milk. However, if you're making your own at home, you have the option to create a lactose-free treat instead. Start with a base of crushed ice and 1 cup of any lactose-free yogurt, add dairy-free milk or fruit juice if you'd like, and flavor the smoothie with fresh or frozen fruit.
Considerations
In addition to the above options, some companies produce dairy yogurt that is lactose-free by adding an enzyme that naturally breaks down lactose. If you have only a slight lactose intolerance, however, you may be able to include regular yogurt with active cultures in your diet because it does not contain as much lactose as milk, cheese and some other dairy products, according to the National Digestive Diseases Information Clearinghouse. However, you're better off pursuing lactose-free alternatives if you have a dairy allergy or severe intolerance. For individual suggestions, see your doctor or a registered dietitian.
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